5x5 Weightlifting Program - 12 Weeks

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

90 seconds between sets. 3 minutes between exercises

Biceps, calves, shoulders, triceps 7 exercises, 1 hr 16 mins

	5x5 reps	rest: 90s
Barbell Calf Raise	5x5 reps	rest: 90s
Smith Machine Reverse Calf Raise	5x5 reps	rest: 90s
Barbell Military Press	5x5 reps	rest: 90s
Barbell Rear Delt Row	5x5 reps	rest: 90s
Dumbbell Lateral Raise	5x5 reps	rest: 90s
EZ Bar Tricep Extension (Close Grip)	5x5 reps	rest: 90s

Back, chest, hamstrings, quadriceps, traps 7 exercises, 1 hr 8 mins

Weighted Pull-Up	3x5 reps	rest: 90s
	5x5 reps	rest: 90s
Machine Leg Curl (Prone)	5x5 reps	rest: 90s
Barbell Squat	5x5 reps	rest: 90s
Barbell Shrug	5x5 reps	rest: 90s
Machine Ab Crunch	3x20 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x20 reps	rest: 60s

Rest 0 exercises, 0 min

Biceps, calves, shoulders, triceps 7 exercises, 1 hr 16 mins

Preacher Curl Machine	5x5 reps	rest: 90s
Barbell Calf Raise	5x5 reps	rest: 90s
Barbell Seated Calf Raise	5x5 reps	rest: 90s
Dumbbell One-Arm Front Raise	5x5 reps	rest: 90s
Dumbbell Lateral Raise	5x5 reps	rest: 90s
Barbell Rear Delt Row	5x5 reps	rest: 90s
Barbell Overhead Tricep Extension	5x5 reps	rest: 90s

Back, chest, hamstrings, quadriceps, traps 7 exercises, 1 hr 13 mins

Barbell Bent-Over Row	5x5 reps	rest: 90s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Stiff-Leg Deadlift	5x5 reps	rest: 90s
Barbell Lunge	5x5 reps	rest: 90s
Barbell Shrug	5x5 reps	rest: 90s
Weighted Crunch	3x20 reps	rest: 60s
Stability Ball Trunk Rotation	3x20 reps	rest: 60s